How to Give Up Binge Drinking and Stick To It

Co-authored by Tala Johartchi, PsyD and Madeleine Flamiano

Last Updated: October 25, 2022 References Approved

Have you made a resolution to stop binge drinking? Today, you can start to build healthier habits and avoid too much alcohol. Whether you want to merely cut back on your drinking or quit drinking alcohol altogether, we'll help you plan a series of goals for yourself, put an accountability system in place, and give yourself the best chance for success. Read on to take control of your life and put binge drinking in the past.

Things You Should Know

Find hobbies and activities that don't revolve around drinking, like yoga, hiking, and playing board games.
Stick to low-alcohol drinks when you do drink, like low percentage beers, and avoid mixed drinks and liquor.
Alternate alcoholic drinks with soda and water to avoid drinking too much.
Limit how often you hang out with people who drink a lot, at least temporarily.

Section 1 of 4:

Tips for Not Binge Drinking

1
Stick to low-alcohol drinks. Anything with a low alcohol-by-volume (ABV) prevents overdrinking. While you should still limit your drinking to the recommended daily maximum—2 drinks or less for men and 1 drink or less for women—ordering low-alcoholic drinks will help control your blood alcohol level (BAC). Grab a low ABV option like a beer that contains just 1.15% alcohol so you can enjoy the experience of drinking without getting too much alcohol in your system.^{[1]
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2
Alternate alcoholic drinks with soda or water. Use non-alcoholic beverages as “drink spacers” between alcoholic ones. Whenever you're thirsty or just want a drink as a fun distraction, reach for something like a root beer or non-alcoholic spritzer. Avoid drinking more than 5 drinks in 2 hours if you're a man or more than 4 drinks in 2 hours if you're a woman by trying out this swap.^{[2]
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3
Skip mixed drinks. Avoid mixed drinks—it’s hard to figure out how much alcohol they have. Just one mixed drink, even if it looks small, can contain a lot more alcohol than 1 standard drink, like a bottle of beer. Also steer clear of mixed drinks because they usually have a high percentage of pure alcohol, like vodka, which can get you inebriated a lot quicker and encourage you to binge drink.^{[3]
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4
Eat a meal before you go out. Have some food first so alcohol enters your bloodstream more slowly. Avoid any amount of drinking on an empty stomach—the alcohol will go right through your bloodstream, which will make you feel intoxicated right away. Instead, make sure to have plenty of carbs—like bread, rice, or pasta—3 hours before you drink so your body can gradually break down alcohol in your system. That way, you're less likely to feel nauseous or experience a hangover.^{[4]
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5
Bring only enough money for 1-2 drinks. Make sure you don’t even have the cash for excessive drinking. Calculate the rough cost of a couple of drinks. For example, maybe you estimate that 2 cocktails cost 20 USD. If the bar or restaurant you’re going to has its menu online, check it out. You might find out that 2 glasses of wine add up to 30 USD. When you create a strict budget for yourself, it’ll be easier to consume a lot less alcohol.
6
Sip on anything you order. Pace yourself and savor your drink so you don’t feel like you need more. As a really healthy goal that will keep you from drinking a lot more than you expected, aim to have just 1 drink. Order a drink you know you'll really enjoy instead of just one that will get you "buzzed." Try to have lots of conversations before you've even finished your beverage. If you're able to have a great experience with just 1 tasty beverage, congratulate yourself for making the most of it!^{[5]
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7
Stay sober during games. In order to avoid mixing alcohol with games, avoid ones that are based on taking a lot of shots, like beer pong. Instead, focus on some fun challenges that require skill, reflexes, and a clear mind. For example, go for pool, darts, karaoke, or arcade games. You'll be able to bond with your friends without even thinking about alcohol.^{[6]
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8
Find hobbies that don’t involve alcohol. Discover other ways to let loose to get your mind off of drinking. If you feel like your whole social life revolves around alcohol or the "bar scene," then step outside your comfort zone. Visit new spaces that offer different activities—you might try out something bold like archery or chill like hiking. Also embrace some solo time at home. For example, do yoga or meditate to get to a state of balance. Any sober option you choose will be a great investment in your health and a good way to pass the time.^{[7]
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9
Avoid hanging out with people who drink a lot. If you're friends with a certain crowd that binge drink and see it as "normal," skip their parties and nights out. Look out for anyone who denies that excessive consumption of alcohol has any consequences. Also watch for patterns—do you have any contacts who drink heavily and then avoid their responsibilities? If that's the case, it's best to spend more time with people who are positive influences instead.^{[8]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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10
Reflect on why you binge drink. Identify emotional triggers to find out what tempts you to binge drink. Before, after, or during the times you drink, try to pinpoint why you had more than just a couple drinks. Acknowledge the feelings you experienced—were you anxious, sad, or angry? Describe situations that stirred up these states of mind. When you’re clear about what sets off binge drinking, you can find ways other than alcohol to handle those emotions.^{[9]
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- Trigger: “I feel socially anxious when I’m around people I don’t know, so I have 3-5 drinks to loosen up.”
- Trigger: “I feel sad because of my breakup, so I down cocktails at parties to drown out my feelings.”
- Trigger: "I feel angry when my family belittles me at reunions, so I drink a lot of wine to block out their comments."
- Trigger: "I feel pressured to be exciting when my friends hang out at the bar, so I drink as much as they do to look cool."
11
Keep a “drink journal” to track your drinking. Record every time you have alcohol to see how often you binge drink. Be aware that binge drinking is defined as having 5 or more drinks in 2 hours if you’re a male and 4 or more drinks in 2 hours if you’re a female. Whenever you drink, whether alone or out with others, write down an entry in your “drink journal.” At the end of the week, tally up all the drinks you’ve had so you get the full picture of your habits.^{[10]
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- Example:
  - Monday: 0 Drinks
  - Tuesday: 0 Drinks
  - Wednesday: 4 Drinks (I went out to unwind after taking a chemistry final.)
  - Thursday: 1 Drink
  - Friday: 2 Drinks
  - Saturday: 5 Drinks (I went to Joe’s rager.)
  - Sunday: 1 Drink (I had a beer in the morning.)
12
Express your concerns to loved ones. Ask your support network to hold you accountable for drinking. When you're sober and have had time to reflect on why you're worried about your binge drinking, reach out to your friends and family. Set aside time to talk about the consequences of your alcohol misuse as well as how the quality of your life has been impacted. Ask them for concrete ways they can help you resist binge drinking. The people who care about you the most will want to encourage healthier habits.^{[11]
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- Reach out: "Hi, Jamie. Can we hang out tomorrow? I want to share what I've been struggling with."
- Discuss consequences: "I've been skipping class because I get hungover every time I'm out with my friends who party really hard."
- Share alcohol's impact: "I feel like I'm seriously falling behind and that I'm at risk of ruining my academic career."
- Concrete next steps: "Can we co-work together on Fridays? I think it'd be better for my goals right now. No wine! Just sparkling water and study snacks."
13
Consider a rehab center. Seek professional help if you feel you can't quit binge drinking. If binge drinking is a regular occurrence that happens every weekend or takes up your entire week, ask for support. ^{[12]
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Trustworthy Source
American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source} Reach out to a counselor for a referral to an alcohol treatment specialist or to a rehab center. Explain how binge drinking has impacted your mood, your health, and your daily functioning. Trained experts will be able to create a specialized plan and walk you through how to overcome binge drinking.^{[13]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- A psychologist can help you develop a motivation to stop binge drinking.
- Support groups can allow you to create a community that holds you accountable.
- Alcohol Anonymous (AA) lets you use the "12 Step Program" to build strong habits that make it easier to resist binge drinking.
- A detox program at a treatment center typically takes 2-7 days and is designed to prevent withdrawal from alcohol so you don't crave it.
- A doctor may prescribe medications like naltrexone or disulfiram to remove your urge to drink.

Section 2 of 4:

Understanding Binge Drinking versus Alcoholism

Alcoholism is a disorder; "binge drinking" refers to how much you drink. Because it impacts your daily life, alcoholism is classified as a disorder. If your everyday work, home, and interpersonal routines are negatively affected by drinking, then you'd likely be diagnosed with alcoholism. However, if you mostly avoid drinking throughout your week but have an excessive amount of alcohol in a short amount of time, you are binge drinking.^{[14]
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- For example, you might go 3 months without drinking at all, but then have 4 beers in 1 hour at a friend's birthday party. That incident would be considered "binge drinking."

Section 3 of 4:

Recognizing the Signs of Binge Drinking

Binge drinking occurs when you drink more than you intended to. For example, you might cave into peer pressure or impulsively drink a lot of alcoholic beverages. Maybe you said you'd have "one beer," but you ended up having 5 in a row. "Binge drinking" also happens when you feel like you can't control how much you drink. A whole night might become a blur because you picked up one drink after the other. You may even pass out or have gaps in your memory, also known as "blacking out."^{[15]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
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- Standards for "binge drinking":
  - For men: 5 or more drinks in 2 hours
  - For women: 4 or more drinks in 2 hours

Section 4 of 4:

Realizing the Dangers of Binge Drinking

Even 1 episode of binge drinking can be detrimental. Even if you aren't officially diagnosed with alcoholism or you rarely drink, excessive drinking can damage your health. When you binge drink, you aren't just at risk of damaging your body. You might also suffer social or financial consequences. For example, you might make comments you regret or spend too much money in one night.^{[16]
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